This is where the fun begins. A few months of training data and a couple valid assumptions can contain multiple insights to aid in future training programming for an individual. Here is an example block analysis for my own training data. I’ll focus on the three main movements to keep it simple — the squat, the bench press, and the deadlift.
Potential insights:
1.) natural “peak” occurs approximately 4-5 weeks into the block across these lifts.
2.) The stall/decrease may have occurred for one of two reasons (most likely)
too much volume –> need to drop volume for a week or two and recover. (I tried this, and it didn’t work)
too little volume –> not enough of a stimulus, increase volume. (Since option 1 didn’t work, I tried this in the subsequent block)
Leading into the next block, I decided to increase the sets/week and decrease intensity accordingly. In the 3rd block, I tried to keep most variables similar to the second, except I “front loaded” volume on the squat (performed most of the high volume weeks in the first portion of the block). I also increased the bench volume. Let’s see the results of adjusting the training parameters in a meta-block review. I’ll examine the only the squat for the sake of brevity…
The greatest variables to check are volume and intensity, followed by frequency (provided exercise selection is relatively specific). We look at the following metrics
insights from comparing blocks 1 to 2 and 3…
Insights from comparing blocks 2 and 3…
Going forward…